Time Cap

Workout:
Team of 2:
3 rounds
400-meter run (together)
50 Bar Facing Burpees
9 Rope Climbs

Directly into:
21 Clean and Jerks (115/85 lbs)
21 Clean and Jerks (135/95 lbs)
21 Clean and Jerks (155/105 lbs)
21 Clean and Jerks (185/125 lbs)
21 Clean and Jerks (205/135 lbs)

Score: 66 reps of the Clean and Jerks

This workout is all about the Clean and Jerks. We finished the first part in 15 minutes flat, which gave us 15 minutes to get in as many C&J as possible. My partner and I decided to do single on the jerks which was the right strategy for us. These reps were slow and felt very heavy from the beginning.

My main focus was on my bracing, breathing and keeping my form while I was under such fatigue.

Overall great workout, and a perfect combination after not touching a barbell for a few weeks.


My Favorite movement

For Time:
800 meter run
9 Hang Power Cleans (125 lbs)
21 Bar facing burpees
800-meter run
15 Hang Power Cleans (105 lbs)
21 Bar facing burpees
800-meter run
21 Hang Power Cleans (85 lbs)
21 Bar facing burpees

Score: 21:30

We all have favorite movements. The lift you see on the whiteboard when you walk into class. For me its the Hang power clean. Something about the quickness of getting under the bar and rebounding off my quads that I love.

Hang power cleans increase in reps and decreases in weight as you move through the workout. I was able to do each round unbroken, which wasn’t easy especially as my grip got tired on the round of 21.

As for the running and bar facing burpees, those two movements are just conditioning pieces. I tried to move through those as quickly as possible without reaching my redline so I could keep moving. Longer workout then I originally thought but glad to get some heavier weights in a WOD.

Up and Over 19.4

It was time to put see how much I have fallen off by not doing Bar Muscle ups in almost a year. Not having a pull-up rig at home makes it almost impossible to work this movement into my training, so ring pull-ups have been my substitute.

I was pleasantly surprised how smoothly “Open 19.4” went for me. The snatches were light enough to go unbroken and lower the bar directly back to the ground, which saved me some time. The first 3 rounds flew by at 3:49.

The 6:49 mark was were the workout began. Stringing together 7 bar MU’s to start was too aggressive but felt great in the moment. I jumped off and did a set of 3 to complete my first round of 10. On the nexxt 2 rounds I had to break the MUs into much smaller set of 3’s and 2’s. Round 3 was quick doubles and a single to complete the workout.

Getting over the fear of having lost my Bar Muscle ups was the most challenging part. After completing my first set I knew that I could push through for the remaining minutes of the workout.

3 Rounds:
10 Snatches (95/65lbs)
12 Bar-Facing Burpees
Then, Rest 3 Minutes before continuing With:
3 Rounds:
10 Bar Muscle-ups
12 Bar Facing Burpees
*Time cap: 12 minutes

Score: 115 (tie break 3:49)

Overall I’m happy with the my score and how this workout went. I walked having beaten the goal I had in my head (and without ripping my hands).